What keeps some brains younger than others?
Scientists are uncovering why some brains age more slowly and what we can do to support brain health.
Key Points
Your brain age may not always match your chronological age
Research has found that people with lower modifiable dementia risk can show signs of healthier, younger-looking brains
It's never too late to support brain health through lifestyle habits such as movement, sleep, nutrition, and social connection.
We've all met someone in their 80s who seems mentally decades younger than their age.
Their memory is sharp. They learn new skills with ease. They remain engaged, curious, and active.
At the same time, others experience cognitive decline much earlier.
So why do some brains appear to age more slowly than others?
Researchers have been trying to answer this question for decades. While age remains the biggest risk factor for dementia, growing evidence suggests that the number of birthdays you've celebrated is only part of the story.
Some brains appear to age faster than others, and lifestyle may have more influence than once thought.
Your brain has an age of its own
When we think about ageing, we typically focus on our chronological age: the number of years we've been alive.
But researchers are increasingly interested in something else: biological brain age.
Just as two people of the same age can have very different levels of physical fitness and health, the same appears to be true of the brain. Some people maintain brain structure and function remarkably well as they age, while others experience more rapid changes.
Importantly, normal brain ageing is not the same thing as dementia.
As we grow older, some changes in thinking and memory are expected. We may process information a little more slowly or find multitasking slightly more challenging. However, language skills, general knowledge, and long-term memories are often preserved well into later life.
Dementia, on the other hand, is not a normal part of ageing. It is caused by diseases that affect the brain and interfere with everyday functioning.
The encouraging news
Perhaps the most hopeful finding from dementia research over the past decade is that many risk factors appear to be modifiable.
The latest evidence suggests that around 45% of dementia risk may be linked to factors that can potentially be influenced through lifestyle, health care, and broader community action. These include factors such as physical inactivity, social isolation, depression, hearing loss, high blood pressure, and diabetes.
Genetics also play a role, but they are rarely the entire story.
Even people who carry genetic risk factors for most kinds of dementia are not guaranteed to develop the condition. Researchers now recognise that genes and lifestyle interact in complex ways, creating opportunities to support brain health regardless of family history.
Looking inside the brain
To better understand what influences brain ageing, researchers from the Thompson Institute examined brain scans of healthy adults aged over 50 years.
Using MRI scans, researchers measured brain structure, including the white matter that acts as the brain's communication network. These white matter pathways are sometimes described as the brain's "superhighways" because they carry messages between different regions of the brain. Researchers also measured brain function using electroencephalography (EEG), which records electrical activity generated by the brain.
The findings were striking.
People with lower levels of modifiable dementia risk tended to have more white matter and more efficient patterns of brain activity. In many respects, their brains appeared to look and function more like those of younger adults, despite all participants being over 50 years of age.
The study does not suggest that lifestyle is the only influence on brain ageing. However, it adds to growing evidence that everyday habits may shape brain health long before any symptoms of dementia appear.
It's never too late
So, what can you do to support a healthier brain?
Regular movement remains one of the most powerful tools available. Exercise supports blood flow to the brain, promotes the growth of new brain cells, and helps maintain healthy brain structure as we age.
Good nutrition matters too. Research consistently links Mediterranean-style eating patterns, rich in vegetables, fruit, legumes, fish, and extra virgin olive oil, with better cognitive health and lower dementia risk.
Quality sleep is equally important. During sleep, the brain consolidates memories and clears away waste products that build up throughout the day. Consistent, good-quality sleep may help support long-term brain health.
Finally, don't underestimate the value of social connection. Maintaining meaningful relationships provides cognitive stimulation, emotional support, and a sense of purpose. Research increasingly shows that social connection is not simply good for wellbeing. It is also important for brain health as we age.
The takeaway
You can't change your birthday.But emerging research suggests you may be able to influence how your brain ages.
While there is no guaranteed way to prevent cognitive decline, the evidence is increasingly clear that lifestyle matters. The choices we make around movement, nutrition, sleep, and social connection may help shape the health of our brains for years to come.
And that's encouraging news, because no matter your age, today is a good day to start.
Want to learn more? Watch a recording of Bonnie’s webinar ‘The biology of trauma: Small molecules, big impacts’.
Disclaimer: This article is for information purposes only and should not be considered medical advice. Consult a registered healthcare professional about any health concerns or before making any changes to your medication, diet, or exercise routine.
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